11/8/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

20yd Bear Crawl

10 Walking Lunges

10 Walking Hamstring

10 Goodmornings

10 Trunk Twists

10 Huggers

10 Arm Circles

2 Rounds

10 Pull-A-Parts

10 Banded Fly’s

10 Air Squats

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Mobility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec ea

Chest Stretch x 30 sec ea

Strength

Ring Push-Ups (4×10-15 reps )

MB Russian Twists 3×30

Side Planks 3×30 sec ea

WOD

Metcon (3 Rounds for reps)

Tabata

BB Back Squat

Rest 1 Min

Tabata

Cal Row

Rest 1 Min

Tabata

Reverse Lunges

**Tabata = 8 rounds

20 sec on / 10 sec off

*Score lowest round during each tabata

Back Squat = 10

Cal Row = 4

Reverse Lunge = 8

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

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